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Sam Ashen

Sam Ashen Preparing for Battle

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I suppose I can wrap this thing up closer to when I actually have a program.  It looks like it will be sprung on me on Tuesday.

 

Today was more CounterFit.  Couples Chipper WoD.

30 Burpees - Yes.  Together.  Like a couple.

10 Toes to Bar - Yes.  Together.  Like a couple.  They call me out on a rep, I'm lying about the count, because nobody is officially counting.

20 Calories on the Rower.

30 Lunges with 45 pound plate overhead.  Yes.  Together.  Like a couple.

40 Russian KB Swings with I forget what KB.  Yes.  Together.  Like a couple.

30 Lunges with a 45 pound plate overhead.  Yes.  Together.  Like a couple.

20 Calories on the Rower.

10 Knee-ups because Toes to Bar were not happening.  Yes.  Together.  Like a couple.

30 Burpees.  Yes.  Together.  Like a couple.

 

I was the slow one, because I am used to taking long breaks like a power lifter.

 

Yoga flow afterwards as a cooldown was just not happening.  #nopenopenope #nojustno #justsayno

 

It is my sister's birthday, and decided to celebrate that by going out for ribs and carrot cake.  Then I finally got out to see GotG2.

 

Score for Today:

4200 Calories

322 Carbs

256 Fat

202 Protein

 

+10.6 Overall

 

Hitting the Broad Side of a Barn: 0 / 1 - I have no idea where this barn is this cycle, but this shot is nowhere close.

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12 hours ago, Grumble said:

You've consumed almost 3 days worth of my calories in one. Where do you put it all?

 

How do you calculate three days worth of calories in 4200?  I get 1.2.

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How do you calculate three days worth of calories in 4200?  I get 1.2.

3 previous days calorie totals.

1349

1450

1651

hence...

 

Sent from my Nexus 6P using Tapatalk

 

 

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Today was another rest day and I'm still eating like an asshole.

 

Score for Today:

3918 Calories

330 Carbs

157 Fat

295 Protein

 

+10.5 Overall

 

Still changing up how to score the part about hitting the broad side of a barn.

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14 hours ago, Grumble said:

3 previous days calorie totals.

1349

1450

1651

hence...

 

Sent from my Nexus 6P using Tapatalk

 

 

 

how are you still vertical? i feel faint just reading that. 

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47 minutes ago, Taddea Zhaan said:

 

how are you still vertical? i feel faint just reading that. 

 

Seconding. I would last 1.5 days. Maybe.

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54 minutes ago, Taddea Zhaan said:

 

how are you still vertical? i feel faint just reading that. 

 

7 minutes ago, Urgan said:

 

Seconding. I would last 1.5 days. Maybe.

 

Most of it was protein and beyond the two workouts, I was very low energy all weekend.

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Very quick wrap-up here...

 

On 4/15/2017 at 9:22 PM, Sam Ashen said:

Quest 1 - Prepare for Battle

 

It's springtime now and while everybody else is getting out and doing fun things, I am deep in the mines of MinniBulgaria grinding out gains.  My current programming is:

 

We are back to the MinniBulgarian Grind!

 

This is all done!  It was originally a 6-day program, but I only worked 6 days one week out of 4.

 

On 4/15/2017 at 9:22 PM, Sam Ashen said:

Quest 2 - Don't Die

 

Track the number of times I die.  The last time I died was on April 1, 2017.

 

Of course I died!  Date of death:  April 28, 2017.

 

On 4/15/2017 at 9:22 PM, Sam Ashen said:

Quest 3 - Do Battle with MinniBulgarian Honor!

 

May 13 is the big day.  So far, I am looking for 5 kg gains in both lifts, so I am thinking.....

Snatch: 75 / 80 / 83 kg

Clean and Jerk: 102 / 107 / 111 kg

 

This did not go as planned.  I ended up with....

Snatch: 75x / 75 kg / 80x

Clean and Jerk: 102 / 106 / 110 kg

 

With the old fart bonus, it was good enough for the silver medal at a beginner meet!

 

On 4/15/2017 at 9:22 PM, Sam Ashen said:

Quest 4 - Tracking

 

This is a copy and paste of the previous cycle.  Still working on IfItFitsYourMacros and being a little bit less extreme on IfItFitsYourMouth.  We have approximately one year's worth of data showing a slow increase in weight at 3350 Calories per day.  Setting my goals slightly lower and using slightly less than 0.9 g Protein / pound bodyweight and splitting the rest of the calories in a 3:1 ratio, I get something like:

 

3240 Calories

360 Carbs (270 to 450)

120 Fat (90 to 150)

180 Protein (160 minimum)

 

So we are not shooting for any kind of precision here.  Let's just see if we can hit the broad side of a barn.  When we miss, then I can go looking for the culprit and evaluate from there if I should be making a different choice in the future.  We will come up with a list of things we can get away with and things we cannot!

 

Meal prep once per week.

 

One outing per week, even if MB would have me become a hermit.

 

One dessert between now and the end of the cycle.  Try to be original and post the picture!

 

Track weekly weight over 2017.  Track open, high, low, and close.  The candlestick chart from last year was fun!

 

Last cycle we hit 25/35.

 

My final score was 26 / 35.  I kind of went out a bit more than I planned and I had way more dessert than planned.  I kind of indulged a bit.

 

My final weight for the Challenge Cycle was 200.2 pounds, barely above my low for the year.  Keeping this in case the information comes in handy later, my neck measures 16 inches and my waist measures 35 inches.

 

Something I just noticed about the tape measure method:  There is no adjustment for age, so I guess this method assumes I have the bone mineral density of a 25 year old Navy SEAL.

 

But I still like the method for tracking changes.

 

On 4/15/2017 at 9:22 PM, Sam Ashen said:

Quest 5 - Life Hax - April / May Edition

 

If I think of any more, then I will work this one back in.

 

And that's it!

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